Rebuild Health and Fitness Podcast

This week we talk about the differences between practicing, training and competing and how the three correlate. 

Whether you're training for a competition, or just want to get better at a skill, this episode will help your approach. 

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And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.

Whether it's training goals, nutrition, or something broader like career or personal life, there can be times where you want to throw in the towel. 

Everyone has those moments. But there's more to why we quit, and how we can better get going once again after we want to chuck it all in. 

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And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.

Chronological age is how many birthdays you've had. 
Biological age is how well your body actually functions. 

Regular strength training, mobility work, and proper recovery can keep your muscles, joints, and cardiovascular system younger than your birth certificate says.

On this episode, we talk about the impacts of training on ageing (and ageing on training). 

Studies show resistance training improves muscle mass, bone density, and metabolic health—key factors in slowing biological ageing. So whether you're 30 or 60, the best time to start was yesterday. The second-best time? Today. 💪

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This week we're joined by special guest Fraser Harrison to discuss what actually is the definition of healthy and what that looks like. 

Fraser is a seasoned wellbeing and performance coach boasting 14 years of expertise within the health, fitness, and sports realm. 

His professional journey has seen him collaborate with esteemed sports organisations such as the QLD Reds, Gold Coast Titans, and the English Rugby Union. 

He also worked directly with Tia Clair Toomey as her personal soft-tissue therapist from 2016-2018. And, he's the facility manager of Rebuild Capalaba. 

Fraser brings his...

This episode, we discuss eating around training - how to do it and how it can affect your training performance. 

We cover the importance of timing your meals, how to balance carbs, protein, and fats for optimal performance, and what to eat before and after a workout. 

Whether you’re looking to build muscle, lose fat, or improve your energy levels, this episode has practical tips you can implement today. 

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And don't forget, you can get 10% off LSKD with the code...

After a prolonged hiatus, we are BACK - the Rebuild Health and Fitness podcast is into its fourth season and we are taking some time to update you on everything Rebuild and what you may have missed. 

Not only do we give you a few life updates, we also talk about launching our second gym, Rebuild Capalaba along with a weightlifting club, what everyone has been doing all this time and what to expect for our latest season. 

Enjoy!

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And do...

Training breaks down your muscles. It's the recovery process that rebuilds them even stronger. Your body needs time to repair, to refuel, and to recharge. If you're constantly pushing without giving yourself the chance to recover, you're setting yourself up for burnout, injuries, and ultimately, setbacks.

Recovery isn't a sign of weakness; it's a sign of intelligence. It's about working smarter, not just harder. And recovering hard means embracing it with the same dedication and focus you bring to your workouts. It means getting quality sleep, nourishing your body with proper nutrition, and finding ways to manage...

Sally Freedman is a hugely accomplished person.

She’s worked for UEFA, the 2018 Commonwealth Games, Melbourne City Football Club, Wellington Phoenix Football Club, the 2015 Asian Cup. Sally has worked in different areas including marketing, communication, fan engagement, protocol, ticketing, and spectator services.

Most recently she’s launched her book ‘Get Your Tits Out For The Lads’, a memoir exploring her experiences of misogyny in football and sport management.

On this podcast, we speak to Sally about her experiences working for big football (or soccer if you prefer) and where she ran into sexism in the w...

When you're training at the gym, some days you're going to smash it and train as prescribed but other days, you might need to modify or scale a workout. 

We also give you an update on Rebuild's business and the future of the podcast. 

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And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.

A fitness plateau refers to a period during a fitness journey when an individual experiences a lack of progress or improvement in their strength, endurance, or overall fitness levels. 

It's a point where the body adapts to the current level of exercise and fails to make further advancements despite consistent effort. 

Fitness plateaus can be frustrating and demotivating, as individuals may feel like they are not making progress. But there are not only ways to overcome plateaus in your training, but also avoid getting them - and knowing if you really are plateauing. 

Supplements: there are aisles of the things, all promising to make you stronger, healthier, have shinier hair, help sleep and the rest. 

But what supplements do we actually need? Unless you're on a specific diet, the answer is likely not the ones you think. 

Whether you want to know more about taking vitamin D or wondering what the point of creatine is, or just want to know how to get jacked faster, this episode will give you insight into key supplements, what they do and which ones you actually need. 

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A simple catch up this week between the hosts James & Sean where they talk about the past 6 months, some things they have learnt and done, the differences between gratitude and reflection & some exciting projects ahead. 

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And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.

Amy Sheppard is a musician and member of Australian band Sheppard, and has become a prominent voice in the world of body positivity. Her husband, Lachie Stuart, is a personal trainer and founder of The Man That Can, a coaching service for men that builds mental and physical health; he's also a previous guest of the Rebuild podcast.

In this episode of the Rebuild podcast, Amy and Lachie discuss body positivity, health, and wellness, their marriage and hurdles they've overcome. It also touches on the pros and cons of body positivity and when it might go too far. 

It's been said that we are drowning in data - there is so much information on nutrition, movement, sleep, recovery, it's hard to discern what's important and what's not. 

But as we age, there are some simple metrics that will help us live longer, stronger lives.

In this episode, we discuss how you can set yourself up for success in the long run, to ensure whether you're looking to walk a dog in your nineties, or able to squat down to pick up your grandchild, that you're living the life you want. 

This ep...

Aidan The Dietitian is a well-known figure in the dietetics world for his ability to simplify the complex when it comes to nutrition, performance and dietary information. 

In this episode, we speak to Aidan about some common myths and misconceptions in the industry, evidence-based nutrition, carb cycling, dieting and PCOS, the pros and cons of aggressive dieting and much much more. 

Follow Aidan @Aidan_The_Dietitian on Instagram. 

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And don't forget, you can get 10% off LSKD with the...

Damien Brown is a Australian mixed martial artist who competed in the lightweight division of the UFC. Brown began his professional fighting career in 2008, he fought in several promotions before earning a contract with the UFC in 2016.

On this episode, we learn about Damien’s life, his journey through the military and martial arts, his mental health struggles dealing with PTSD and what led him to compete in the biggest combat competition on the planet, at UFC . 

Behind it all was a mission and an even greater purpose. An inspirational story that has now put him...

Training in the gym during winter is just as important as training during summer. 

In fact, training throughout the winter months can make us more resilient, handle stress better, boost your immunity and kick more ass in the gym. 

This episode, we talk about why you SHOULD absolutely maintain your gym attendance or training through winter and how to maintain motivation. 

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And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.

Sean is one of our hosts and is also on track for a hip replacement in June. He is 31.

This episode, we speak to physiotherapist Lou Savill about what is to come for Sean with his replacement, how it all came to this and how to know whether surgical intervention is needed.

From playing footy at a young age to struggling to walk, Sean has been on a journey and while his specific case is fairly unusual, it's relatable.

If you have questions or can relate, get in touch.
Sean is on...

This week we take to Chat GPT to get the robots to ask us questions about health and wellness.  James quizzes Sean and Sean quizzes James. 

From difficult clients they've had to work with, to embarrassing things that have happened to them in the gym, you'll learn a bit about coaching, crazy fitness challenges and the future of Rebuild Health and Fitness.

A bit of a laugh mixed in with some weightier topics. 

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And don't forget, you can get 10% off LSK...

In the world of health and wellness, the words we use can have a powerful impact on our thoughts, beliefs, and actions. This is because words have the ability to create reality, both positive and negative. When we use positive language and focus on what we want to achieve, we are more likely to take actions that align with our goals and see positive results. On the other hand, using negative language or focusing on what we don't want can create limiting beliefs and hinder our progress.

For this reason, at Rebuild Health and Fitness, we are...

It's World Sleep Day. So to help do our part and raise awareness of the importance of getting enough shut-eye, here's our popular sleep podcast. 

By not sleeping enough, you're not only reducing your ability to recover, you're also going to see a rise in your hunger hormones, perform more poorly and increase your likelihood of disease. 

Getting enough sleep is so important - if you're not getting enough sleep, this is the episode to listen to.

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And don't forget, yo...

Many perceive LSKD to be an overnight success, however what is now a global activewear and lifestyle brand has been a product of dedication, hard work and 20 years of effort from Jason Daniel and his team. 

On this episode we talk to Jason from LSKD HQ about how it all began, what they have worked to overcome and where to next for the brand. 

Jason is a fascinating human, from his management techniques and growth strategies to his passion for health and fitness and motocross. 

Buckle in and don't forget to get your LSK...

What are some of the most important nutrients that people often overlook or don't get enough of in their diets?

What are some common myths or misconceptions about fat loss, and how can we separate fact from fiction when it comes to weight loss advice? 

What role does nutrition play in overall health and fitness, and how can we balance our diets to support our fitness goals?

These are a few of the questions we're answering in this health and wellness Q&A, where our hosts answer all your burning questions about nutrition, t...

A reflective look at some of the ways you can be more resilient. 

Resilience is the capacity to withstand or to recover quickly from difficulties or  toughness. 

So how do you overcome resilience? And how can you ready for adversity? 

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Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.

Compassion, curiosity, opportunities - there are many things most people would tell their teenage selves if they could go back in time. 

This episode looks at what adolescent James and Sean would do differently based on what they've learnt in their decades of experience. 

From self-compassion to understanding happiness, and seizing the day, this episode dives deeper into mindsets, perceptions and health. 

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Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.

Martin Silva is a coach and nutritionist who helps people optimise their bodies. He also hosts the podcast Optimise Your Body, coaches hundreds of individuals and shares enlightening content online. 

On this episode we talk to Martin about what optimising your body means in health, training and nutrition and what your motivation for this might be. 

We also cover topics including fasting and its efficacy, 'spot reduction' on body fat and the impacts of nutrition and alcohol on your performance.

Tune in to Optimise Your Body and follow Martin on Instagram @MartinSilvaFitness. 

F...

Steve Cook and Morgan Rose Moroney are globally recognised fitness personalities with millions of followers between them. 

We are thrilled to have been joined by Morgan and Steve on sofa in their first podcast together. 

In this episode we go into depth in their backgrounds, athleticism, values, bodybuilding, fitness and try and settle the nature vs nurture debate. 

A jam packed episode from two kind and remarkably talented individuals which together makes them a powerful force to be listened to. 

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Chec...

Dr Mike Banna is an NHS GP and trainer, mental health and behavioural change advocate, writer, communicator, podcaster and fitness ‘enthusiast’ . He does work to bust myths in the health sector via social media, his podcast and public talks.

In this episode, Dr Mike talks to us about sustainable change and how that can come about - how you can inspire others on their health journey too as well as the polarisation of social media and how we can overcome it.

Whether you're looking to change your life or help someone else on their health jour...

As a beginner it can be hard to know where to start on your health journey. There's so much information and content floating around - it can be overwhelming. 

Often when people come into the gym, we see them make mistakes, from going too hard too fast to not following prescribed programming or not moving correctly. We address these issues and how you can overcome them. 

If you're starting out, don't lose hope though, we offer some guidance on health and nutrition and how you can reach your goals faster. 

Fol...

Emilia Thompson started bodybuilding years ago, which became a fixation for her.  

Emilia Has a BSc in Sports Biomedicine,  an MSc in Sport and Exercise Nutrition, a PhD in Exercise Physiology and a PGCAP in higher education. She also has amassed an 87k-strong following on Instagram where she shares her no BS approach to nutrition. 

This episode we talk to Emilia about disordered eating and what that means, compassionate coaching and nutrition and how restriction and dieting can lead to distorted perceptions around food. 

Improve your relationship with food by listening to this epis...

Setting goals can be tough, you want to start strong. But how do you set actual goals you'll stick to? 

This episode is all about focuses you should have for January that are specific and achievable. 

Don't forget to have fun, enjoy life and challenge yourself. That's the main message this January. 

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And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.

Imagine if you were a dictator and could choose to implement any law you wanted. That’s what we’re imagining this week as we discuss rules and regulations we’d introduce if we had power over a country. 

From implementing a social media watchdog, to outlawing mocking people at the gym and enforcing readily available drinking water everywhere, we talk about the rules that should be implemented in our own imaginary countries. 

We’re joined once again by Lou Savill, Rebuild’s in-house physiotherapist who has some of his own opinions too. 

Fo...

Former Rebuild Health and Fitness member, Hayley Ross is helping build stronger young women in the UK with the Strong Girl Collective. 

Having discovered weightlifting and strength and conditioning training herself over a decade ago, Hayley was a member at Rebuild for nine years. Joining the gym changed Hayley's life, and now she's working with young women to change theirs. 

This episode, we talk to Hayley about the benefits of strength training, the importance of finding your sport and how she's helping build stronger women. 

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How do you stay disciplined? And how do you get more out of your life and body? 

These are just some of the questions we discuss with Will Foden. 

Will has played professional rugby, has coached high-performing individuals including speed power athletes, owns the Stand Strong Collective and is a bit of a potty mouth. 

This episode, Will discusses how he helps people find clarity, confident and certainty in what they're doing, how to become a high performer and what that actually means. 

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...

Shift work is disruptive to your health. The studies continue to prove it. But shift work also makes the world go round. So how do shift workers maintain their health, focus on their nutrition while working with disrupted sleep patterns, chopping and changing and a high pressure environment? 

We talk with Coach Kait who is a paramedic and coach to talk with the boys on how we can continue to progress and look after our physical and mental well-being and to give some tips and tricks around nutrition, training and stress to ensure you keep working towards y...

Morgan Rose Moroney is well known on both social media and in the health and fitness industry, with a whopping 1.2 million followers on Tiktok and 980,000 followers on Instagram. She's acclaimed for her handstand programmes, her wellness retreats and her swimwear line Apollo and Sage, and her authenticity and realism to name a few. 

Morgan talks about building brands, personal and commercially and how to actually be an influencer. We also discuss what it takes to be successful (spoiler, it's consistency) and how to actually be consistent, and the trials and tribulations of the fitness industry and growth. 

It's SILLY SEASON! Which means Christmas parties, holidays, alcohol, rich foods and not a lot of movement for some. 

But if you want to minimise the impact of the holidays on your health, then we can help. 

This episode talks about whether or not you should try to diet or adhere to your health goals, how to make things a little less worse and how to feel better overall. 

Enjoy your silly season, and do what you can. 

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And...

Recently nominated again for MMA trainer of the year, The Fight Dietitian aka Jordan Sullivan is BACK for another episode.

Jordan is becoming a house hold name in the sports dietetics and nutrition world and he works with some of the world biggest names in the combat work including, Israel Adesanya, Alex Volkanovski, Leon Edwards &  Emily Bridges

He also works with high performers in the corporate world and is about getting people performing at their very best.

On this episode we discuss dehydration and how much this can affects you, performance nutrition, proper f...

What are your opinions on wearables? 
How do you reduce stress?
What are your thoughts on CBD oil? 

The quarterly ask us anything episode is BACK and as always has some serious health questions and some more kooky ones, as asked by YOU. 

Learn the pros and cons of wearable health monitors, how Sean and James suggest you reduce stress and whether they prefer squats or bench press. 

If you've got a question, email team@rebuildhealthandfitness.com and it might be included in the next episode. 

Follo...

Rosie Malone represented Australia at the 2020 Tokyo Olympics, at the Commonwealth Games in Birmingham and has won eight national titles with Queensland and the Brisbane Blaze. She has been with the Hockeyroos since 2018, and was offered a spot on the Young Matildas. 

62 caps for her country and she's just 24 years old.

We talk to Rosie about specialising in one sport versus keeping options open, the inequalities from sport to sport and male to female, sportsmanship and some horrific injuries.

Rosie is energetic, passionate and dedicated and this is an absolute beast of an e...